My Mom's Tomato and Bean 15 Minute Stoup

Very Healthy
Health score
70%
My Mom's Tomato and Bean 15 Minute Stoup
25 min.
4
465kcal

Suggestions

Ingredients

  • cup basil fresh shredded
  • 15 ounce tomato sauce canned
  • 15 ounce .5 can cannellini beans white canned
  •  carrots peeled thinly sliced
  • ribs celery chopped
  • cups chicken stock see 
  • servings top 
  • cloves garlic chopped
  • tablespoons olive oil extra-virgin
  • medium onion chopped
  • 0.5 teaspoon pepper flakes red crushed
  • servings romano grated
  • servings salt and pepper 
  • 15 ounce tomatoes diced canned
  • small zucchini sliced
  • 10 ounces box frozen cut

Equipment

  • frying pan
  • ladle
  • pot

Directions

  1. Add extra-virgin olive oil to the pot, 2 turns of the pan.
  2. Add garlic and crushed red pepper flakes, stir then stir in the onions, carrots, celery and zucchini. Cook 10 minutes, then add in the stock, tomatoes and beans. Bring soup up to a bubble and season with salt and pepper, to your taste. Simmer 5 minutes. Turn off the heat and wilt the basil into the soup. Ladle up the soup and serve with grated cheese and bread.

Nutrition Facts

Calories465kcal
Protein22.49%
Fat32.59%
Carbs44.92%

Properties

Glycemic Index
122.08
Glycemic Load
13.43
Inflammation Score
-10
Nutrition Score
37.689565078072%

Flavonoids

Apigenin
0.58mg
Luteolin
0.35mg
Isorhamnetin
1.38mg
Kaempferol
0.62mg
Myricetin
0.15mg
Quercetin
7.89mg

Nutrients percent of daily need

Calories:464.86kcal
23.24%
Fat:17.61g
27.09%
Saturated Fat:6.55g
40.92%
Carbohydrates:54.62g
18.21%
Net Carbohydrates:41.8g
15.2%
Sugar:16.94g
18.82%
Cholesterol:24mg
8%
Sodium:1551.19mg
67.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.34g
54.68%
Vitamin A:7051.33IU
141.03%
Vitamin K:83.61µg
79.63%
Manganese:1.28mg
64.16%
Calcium:559mg
55.9%
Fiber:12.82g
51.28%
Potassium:1712.65mg
48.93%
Phosphorus:470.26mg
47.03%
Vitamin C:37.63mg
45.61%
Iron:7.46mg
41.44%
Folate:154.73µg
38.68%
Copper:0.77mg
38.39%
Vitamin E:5.54mg
36.96%
Magnesium:146.17mg
36.54%
Vitamin B6:0.73mg
36.26%
Vitamin B2:0.52mg
30.41%
Vitamin B3:5.65mg
28.23%
Vitamin B1:0.38mg
25.58%
Zinc:3.21mg
21.41%
Selenium:13.77µg
19.68%
Vitamin B5:1.37mg
13.74%
Vitamin B12:0.36µg
6%